CrossFit Warrenton – CrossFit

“Get PowerFul” Power Snatch + OHSqt (Weight)

Spending 15’ here:

8:00 to establish a 1RM

rest 2:00

EMOM for 5:00

1 Power Snatch + 1 OHS

1+2, 1+3, 1+4, 1+5

choose a good controlled weight for, but go heavy if you want to challenge yourself.
If you choose not to do snatches, due to a shoulder issue (or whatever it may be), do this same sequence but with cleans and front squats.

Be sure to make note in the notes section.

**Record the max weight you were able to lift on the 8’ of finding your MAX Power Snatch + OHSqt (prior to the 5’ EMOM)

** Record in the notes section the weight you did for the 5th EMOM (it might be the same)!

“Get Fit” Feb 4th 2020 (AMRAP – Rounds and Reps)


20 Power Snatch (75/55)

20 Push Ups

20 AbMats

5′ Rest

“The Finisher” Feb 4th 2020 (AMRAP – Reps)


30 Calorie Bike/Row

Max Wallballs (20/14) in remaining time
*wallball to ABOVE the 10’ line-yes even for the shorty’s…the tall ones MAKE SURE YOURE GETTING FULL DEPTH IN YOUR SQUAT!